Comments on Exercise by Kato D. Haws Jr.

General Fitness

I believe a moderate well-rounded exercise program is best.

Begin Gradually

Do no expect to get into shape in a week or two. Start slowly and build up. Check with your doctor, and keep your heart rate and activities at a moderately elevated level for the time allowed depending on what you are trying to accomplish. A half-hour walk with no distance requirement is a good way to begin for most people. An even easier way is to walk 10 or 12 minutes at a time, perhaps on breaks.

Don't Expect Overnight Miracles

If you are a "desk jockey" or otherwise out of shape, do not expect to be able to run around the track like a pro your first time. Your heart and lungs may be in great shape, but your legs flabby, or visa versa. It takes both to run or walk fast, so give yourself a few weeks, and just persist!

Getting in Shape for an Aerobic Event

Choose an exercise that uses the same set of muscles that the event will, and in the same way as much as possible. For example, do not expect to get in shape for 10K run by climbing stairs only, and do not expect to get into shape for hiking in the mountains by running only. Neither work because they use the leg muscles in a radically different manner than the proposed event. So, for a run do running to get ready. For a hike in the mountains do bike riding, or stair climbing, or other things that will work the knee in a flexed position similar to hiking up and down steep hills. I believe this is called "specificity in training".

Variety

In spite of the need for specificity, it is important to not work any one muscle group beyond your ability. Variety can help, for example if a person is training to run a 10K they could have a short very fast run on Monday, a longer run on Wednesday and a good long slow run on Friday. On the "off days" they could do some biking, rowing, walking or etc.

Moderation and Consistency

Consistency is the key. Consistent exercise combined with a good is a dynamite combination for getting into aerobic condition.

I believe, healthful moderate exercise is more effective than intense training in enhancing health.

Dr. Kenneth Cooper, who coined the phrase "Aerobics" is quoted as saying, "The overwhelming weight of scientific evidence demonstrates conclusively that abandoning a sedentary lifestyle and following a moderate exercise routine will greatly reduce your risk of dying from all causes – and enhances your chance of living a longer, more active life."

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